I do a workout closer to power lifting I suppose, I used 5x5 for a few years now, and would like to put size on them.I don't have an arm day per se. Years of powerlifting routines where arms were irrelevant for appearances. I do do lots of heavy pressing for tris and I will add in high rep band pushdowns for the tris and elbows. I sometimes add in dips as well on a bench/chest day. I usually target higher reps on dips too since its a finisher. But make no mistake all my bench, incline and shoulder press are 6 or lower unless I do a pump rep-out set.
For bis largely the same. I might add something at the end of back day. 6-12 reps of whatever.
You probably want the bodybuilders to come in and comment. And I probably should listen too, could use another inch on the arms for symmetry
On YouTube Jay and Ronnie do 10-15 reps with moderate weight, looks like they just rest 1 to 1,1/2 mins per set, and sometimes till failure.
Just thinking they pump up their arms for hypertrophy. One of the two most common and visible forms of organ hypertrophy occurs in skeletal muscles in response to strength training (known as muscle hypertrophy). Depending on the type of training, the hypertrophy can occur through increased sarcoplasmic volume or increased contractile proteins.
So again, is volume training and less rest (say 1-2 min) idea for muscle mass?
GEEZE, that many sets?First off i do arms every tuesday and i open up with a 2cc shot of syntherol in the outer bis and a 2cc shot in the top tri.Then i do 6 sets of hammer curls loose form,6 sets of standing db curls very strict,6 sets of machine preachers.Then 6 sets of weighted dips,6 sets of overheads,6 ste of rope pushdowns then 10 sets of bb wrist curls and that keeps my arms around 23" cold at 260.